Way Out

We talk so much about sustainability, yet we continue treating our most precious resource as though it were unlimited: the human brain.   In this episode, I explore the growing epidemic of burnout, why it’s affecting people at increasingly younger ages, and why, in many cases, it can be prevented.   I also share one simple tool you can start using today to reduce mental overload and help your brai...

Does whatever is bothering, frustrating or disappointing you have a serious impact on your life? What if the problem isn’t the circumstances of your life, but the gradual loss of your ability to enjoy and appreciate what is already there? In this episode, we explore a subtle trap that may be stealing your enjoyment of life.  

We’re often told that all the answers are already within us. But is that really true?   In this episode, we talk about the difference between looking inward and having the right tools to deal with what we’re going through. I’ll help you understand why asking for help doesn’t take away your autonomy, and how counselling can support you in developing practical skills to face challenges with greater...

Do you ever take time off, spend a weekend resting, and still feel exhausted?   In this episode, we explore the difference between passive and active rest, and why just stopping isn’t always enough to restore your energy. Learn how to identify what kind of energy you’ve depleted—physical, mental, or emotional—and discover simple practices that can help you stay focused, balanced, resilient, and we...

Is there such a thing as “good stress” that helps you perform better? Many people live with constant stress at work and believe it’s normal, or even beneficial. In this episode, we explore the real impact of stress on the brain, productivity, emotions, and professional relationships. You’ll discover why stress is not a performance tool, but rather a sign that your system is overloaded. And you’ll...

There are major challenges that arise when two very different ways of seeing the world try to build a life together. From habits and values to spirituality, family, and raising children.   In this episode, we talk about intercultural couples and explore how some differences can bring people closer… while others can create suffering and conflict. An episode about communication, respect, adaptation,...

Small moments and seemingly ordinary things can become powerful tools for well-being, emotional regulation, and inner transformation.   In this episode, I’ll show you how mindfulness can help you step out of autopilot, improve your emotional balance, and create a lighter, more conscious, and healthier life — not through big events, but through the apparently ordinary things of everyday life.  

Have you ever woken up exhausted without really knowing why? In this episode, I talk about emotional hangovers — that sense of depletion that can come after intense emotions, whether pleasant or unpleasant. You’ll understand why a simple conversation, a wonderful weekend, or a stressful moment can leave your body feeling overwhelmed the next day, and how you can help your nervous system move throu...

In this episode, we explore the importance of choosing the right battles. Often, it is not major problems that wear relationships down, but the accumulation of small daily irritations. I talk about how to distinguish what truly matters from what is just personal preference — and how to communicate firmly without attacking. A practical reflection for lighter, healthier, and closer relationships. 

Why do some people stay stuck for years trying to understand their problems, yet never truly move forward? In this episode, I explain a key counselling principle:  change first, understand later . You’ll discover why overanalysing can delay healing, how real change starts with small practical steps, and how understanding comes after action. With real-life examples from relationship conflict and bu...

Your patterns are not fixed; they are trained. And they can be changed. In this episode, I talk about how the brain’s automatic patterns are formed and how neuroplasticity allows us to create new pathways of thought, emotion and behavior.  

Have you ever noticed that, even after resting or taking a holiday, you quickly find yourself feeling just as tired again? In this episode, we discuss the pattern behind burnout — and why simply taking a break isn’t enough. I explore how your brain might be stuck in an automatic mode that keeps repeating the cycle… and what you can start doing to change it.

Grounding is everywhere right now — but I'm not here to give you another technique to follow step by step. In this episode, I explain the concept and guide you through a simple exercise, so you can start using this tool in your own way, wherever and whenever you need it.

Panic attacks are not about fear.  They can take over your body and mind in seconds. In this episode, discover what’s really happening, why it happens, and how you can overcome it. Mena Santos Galvão Phone. 914 971 340 mena.s@lisboacounselling.com Website:  https://lisboacounselling.com/?lang=en  

When anxiety sets in, it feels as though it takes over everything — and the more you try to fight it, the more stuck you feel. The ‘gap’ is a practical tool that helps you create the mental space you need to switch off your anxiety’s autopilot and restore your sense of well-being. In this episode, come and find out what the gap is and how you can use it.

One of the most distinctive characteristics of counselling is its lighter approach. Not light in the sense of being superficial, but in the sense of reducing the emotional load, helping the brain avoid unnecessary stress and making problem-solving faster and more effective. In this episode, I explain why counselling doesn’t start by analysing the problem. I also share the story of a client and lea...

Have you ever tried to push a thought away… and it simply wouldn’t leave? In this episode, we explore how our thoughts can create mental scenarios that influence our emotions, reactions, and relationships. Through a client story, I talk about how the mind’s autopilot can shape our behavior — and I share a simple mindfulness tool to help you create a mental pause and regain control.   Mena Santos G...

Do you feel that the wounds of the past are holding you back? That they continue to affect your life, stealing your joy and well-being? In this episode, I help you understand how forgiveness can be the key to freeing yourself from trauma and getting your life back. Mena Santos Galvão Phone. 914 971 340 mena.s@lisboacounselling.com Website:  https://lisboacounselling.com/?lang=en  

When we hear “chronic illness” or a serious diagnosis, we often think there’s nothing that can be done. In this episode, I share the story of a client who, after years of fighting cancer, was able to regain joy, structure, and a sense of purpose — even without eliminating the disease. Discover how counselling can transform the experience of living with a serious medical condition.   The content sh...

We all have difficult people in our lives. But some of these people have a huge impact on us — they take away our well-being and joy, leaving us exhausted and unable to see any possible way out. But it is possible to create a “way out”. In this episode, I'm going to talk to you about how to deal with these difficult people without fighting; but rather, with ethics and respect, creating a healthier...

We live most of our lives on autopilot, which leads to exhaustion, a reduced ability to enjoy life, and poorer brain functioning. In this episode, I talk about the benefits of mindfulness and how it can profoundly change the way you live. At the end, I share a practical tool to help you start integrating mindfulness into your daily routines in a simple and natural way. Living more consciously is l...

Are children growing more fragile? Discover the skills they’re not developing — and how parents can help without taking over. Simple strategies to support growth, resilience, and self-regulation. Mena Santos Galvão Phone. 914 971 340 mena.s@lisboacounselling.com Website:  https://lisboacounselling.com/?lang=en IG: @lisboa.counselling.en Linkedin: https://www.linkedin.com/in/menasantos/

Do you go to bed exhausted, but your mind is still racing and won't let you fall asleep? In this episode, I talk about the paradox of exhaustion and how mindfulness can help you switch off your mind and sleep better.

Intense emotions don’t need more analysis — they need a way out. In this episode, I talk about the concept of emotional temperature and how to apply opposite tools to interrupt the emotional cycle and find a lighter, more effective way out. Mena Santos Galvão Phone. 914 971 340 mena.s@lisboacounselling.com Website:  https://lisboacounselling.com/?lang=en IG: @lisboa.counselling.en Linkedin: https:...